Establish a healthy lifestyle and change bad habits,Many diseases such as diabetes, cardiovascular and cerebrovascular Diseases, low back disease, cancer, etc. are all preventable!
Eat fresh vegetables every day
Ensure a daily intake of not less than 300 gram of fresh vegetables, dark vegetables should account for 1/2.
Vegetables are rich in various minerals, including Potassium, magnesium, calcium, iron, etc. are important dietary sources of minerals; at the same time, they are rich in carotenoids, vitamin C, vitamin B1, B2 and various trace elements, which are indispensable for us to maintain immune health and improve immunity .
At the same time, vegetables are rich in dietary fiber, which can accelerate glucose and lipid metabolism, keep blood sugar, blood fat, and blood pressure stable; Intestinal function, maintain smooth stool.
Daytime naps give both brain and body time to repair Temporarily put down work, release stress, and let the brain return to a more focused state, but the time should not be too long.
Brisk walking is a low-cost, low-risk , a very convenient way of aerobic exercise with high health benefits, which can help lose weight and reduce three highs.
Wear a pair of light sports shoes, go out for a few laps every morning and evening, keep your legs moving forward steadily, and your arms Swinging up is good for cardiovascular and overall health.
Among many meats, fish not only retains the protein-rich advantages of meat , It also makes up for the lack of most meat foods. The protein in fish meat is a high-quality protein. Its content is not only higher than that of white meat such as chicken and duck. One of the main sources.
Fish has less muscle matrix protein, shorter muscle fibers, and tender meat. Compared with poultry and red meat, it is easier to eat It looks softer and easier to digest and absorb. Due to the different growth environment, fish meat contains more vitamins and minerals than land animals. In addition, fish meat is also rich in biological functional ingredients such as DHA and taurine.
Because of this, the health benefits of fish are not only heart-protecting, but also many: good for brain health, reducing Gastrointestinal burden, vision protection, and no weight gain.
Red meat is an important source of protein, rich in iron, vitamin B12, lecithin, niacin and other nutrients, moderate consumption of red meat such as beef, sheep and pigs is beneficial to the human body, However, excessive consumption will increase body weight and cause abdominal obesity.It will also increase the risk of coronary heart disease, stroke, diabetes, hyperuricemia, hypertension, atherosclerosis, cancer, etc.!
It is recommended to eat red meat no more than 3 times a week, no more than 75g each time, it is best to choose refined meat Lean meat, eat less fat meat and offal, but also pay attention to cooking methods, do not eat fried, smoked and grilled red meat.
People who ate nuts a few times a week had a lower risk of death compared with those who ate nuts infrequently (or not at all).
Nuts are rich in dietary fiber and a good source of linoleic acid. The study found that eating 28g of nuts per day was associated with a 25% lower risk of coronary heart disease. “Dietary Guidelines for Chinese Residents (2022)” also recommends,Eat 25g~35g of soybeans and nuts every day, remember not to overdose, it is best to eat nuts between meals.
Increasing sun exposure during the day will build up more natural Melatonin, which reduces anxiety, improves mood, and aids in a good night’s sleep.
There is also a close relationship between sun exposure and calcium supplementation, which can help the body obtain vitamin D, and vitamin D can help The body absorbs calcium,promotes bone health and prevents osteoporosis.
Chatting is a process of using the brain, and the process of communicating between people is also a brain training exercise for reaction and language skills. Chatting can also eliminate worries and relieve boredom, which is very important for health. And the more you use your brain, the smarter you get!
Regularly doing memory-challenging games and activities can delay brain aging, such as doing word puzzles, learning a foreign language, Dancing a new dance can make the brain get more blood and nutrient supply, which may improve memory and delay brain aging.
Origin: Science China